15 day fit mommy challenge · 2017-12-22 · 3 welcome to my 15 day fit mommy challenge. i’m so...

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15 DAY F I T M O M M Y C H ALL E N G E

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Legal Disclaimer

The views expressed in this work are solely those of the authors. The information provided in this book is for infor-mational purposes only and is not intended as a substitute for advice from your physician or other healthcare pro-fessional or any information contained on or in any product label or packaging. You should not use the information in this book for diagnosis or treatment of any health problem or for prescription of any medication or other treat-ment. Always consult with a healthcare professional before starting any diet, exercise program or dietary supple-ment. You should not stop taking any medication without first consulting your physician. The information provided in this book is intended for use by individuals aged 18 and over only.

The information provided in this book is not tailored to you, it is your responsibility to ensure it is suitable for your personal requirements. We have no liability whatsoever in respect of your use of the information provided in the book. No part of this book may be reproduced, stored in a retrieval system, or transmitted by any means without the written permission of the authors. Because of the dynamic nature of the Internet, any web addresses or links contained in this book may have changed since publication and may no longer be valid.

IdealRaw® is a registered trademark of IdealShape, LLC. The names of actual companies and products mentioned herein may be the trademarks of their respective owners.

15 DAY F I T M O M M Y C H ALL E N G E

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Welcome to my 15 Day Fit Mommy Challenge. I’m so excited to start this journey with you. During this Challenge you will:

Gain “hot mama” confidence

Boost energy

Feel stronger and more toned

Learn a healthy, clean, and easy-to-follow diet

Make new mommy friends

Learn safe workouts

Have FUN working out!

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Table of Contents

Bree’s Story

Measurements

How it Works

Meal Plans

Carb Lists

Substitution Lists

Recipes

Workouts

FAQs

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Bree’s Story Hey mamas,

Let me tell you a little bit about my journey, so you can get to know me even better!

Ever since I was a little girl, I’ve always loved fitness. My whole family loved to workout together. My mom was a health nut and I grew up eating flax seed oatmeal for breakfast and protein shakes after school. I thought I had it all figured out! I became a personal trainer at age 18 and never looked back. It was my dream to help people get healthy.

But after I had my first baby, I felt like my world had been completely rocked, like the rug had been pulled out from under me. I remember looking in the mirror and feeling like I had lost my whole identity. I didn’t recognize the person staring back at me. I thought to myself, “Wow... I will never get my body back.” It was absolutely crushing.

I felt depressed. My hormones were off from having the baby, and no matter what I did, I felt that because I was nursing and constantly hungry, I couldn’t lose the baby weight.

I thought to myself, “Wow... I will never get my body back.”

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I remember pushing myself way too hard after having my baby and feeling depleted and tired all the time. Then I would give up and binge on the weekends. I didn’t give my body enough time to properly heal. Man, I wish I knew what I know now!

I slowly stopped putting so much pressure on myself and made little changes to my diet that were sustainable, instead of unrealistic and dramatic changes that left me starving and discouraged. Instead of spending hours at the gym with no results, I started focusing on do-ing the right kinds of exercises and found I actually spent less time in the gym. I also learned how important it is to listen to your body and not push too hard, or you will do damage to your pelvic floor muscles. I started feeling so much better, and I did end up getting my body back, but more importantly, I learned to love my body in every stage.

I had just created a life! Even though that comes with stretch marks, loose skin, wider hips, and all the other fun stuff, it’s so amazing to

You don’t have to starve yourself or spend hours at the gym.

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experience making a life. On my second baby I was a lot more patient with myself and I applied all my knowledge to help make realistic goals and find balance, so I could give myself time to heal while still getting fit.

I am now a Pre and Post Natal Fitness Specialist, a Fitness Nutrition Specialist, a certified Personal Trainer, Health and Wellness Coach, and my passion is helping other moms feel confident and know that it’s totally possible to get their body back! Even better? You don’t have to starve yourself or spend hours at the gym. I can’t wait to share my 10 years of knowledge with you! You are not alone! I’m here to help you every step of the way!

Let’s get it, mamas!

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Before You Start • Save this eBook on your laptop and phone. • Join our awesome mommy community on Facebook!

• Take your starting measurements and weight.

• Take your before pictures.

• Find a place in your home with good natural light to take your pictures

• Wear the same thing in your before AND after pics

• Try to have the lighting be as similar as possible in both sets of pictures

• Stand the same distance from the camera in both sets of pictures

• Have your full body or knees and up fill the frame of the photo - in other words, don’t be too far away from the camera or you won’t see your progress!

• Wear a sports bra and shorts if you’re comfortable with that. The more of your body you can see, the more progress you’ll see!

Taking a Good Before/After Pic

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How to Take Measurements When it comes to your measurements, make sure you are staying consistent so you can really track your results!

See the demo photos below to learn how to take proper measurements!

ChestWaist

GlutesRight thighRight calfRight arm

DAY 1 DAY 15

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My Philosophy: How This Challenge Works Make every workout count! Trust me when I say that I feel like moms just never have enough time in the day to get everything done! Life can get so busy, I know. That’s why I love these workouts!

These exercises are short and effective and designed to help you manage healthy weight gain and increase your energy if you are pregnant (with my modifications), and help you burn fat and increase endurance if you’ve already had your baby -in just 24 minutes per day!

Because the workouts are so speedy, I want you to push (sound familiar? ;) ) yourself as hard as you can every single time, while also listening to your body. Don’t forget, there will always be modifications for pregnant and nursing moms.

I always say: “No one ever regretted working out.” This is your 24 minutes of the day to give it all you’ve got!

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Fuel your body: NEVER deprive yourself of food! Food is your fuel! And the healthier the fuel, the more energy it will give you. You will be eating five nutritious meals throughout the day. You’ll also have substitutions for when you need to change it up, plus modifications for pregnancy and nursing.

It’s important to stick to the meal plan that’s right for you. I include diet modifications for pregnant and nursing moms to make sure that you and your baby get everything you need!

Meal prepping is also part of my program and will help you SO much during the week to stick to your plan. If you can grocery shop and cook on one day, you’ll save a ton of time during the week.

At first, healthier eating might be an adjustment for you! If your diet included lots of junk food, you might feel a little sluggish at first. That is totally normal! In no time, you will be seeing a huge difference in alertness, energy, and sleeping patterns! It’s amazing how much the foods we put in our bodies affect us!

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All about eating out on the plan.

I know we all have busy lives, and since I want this Challenge to improve your lifestyle, I’ve given you an indulgence meal! So go out, have fun, eat at a restaurant, and enjoy your indulgence meal!

Fit mommy challengers are more able to stick to their meal plans when they know that they can indulge once in awhile.

There’s only one rule: Keep the indulgence meal to 500 calories!

Drink Water

There are so many benefits to staying hydrated! Getting enough water helps your body flush out toxins, keeps your metabolism going, and helps fight fatigue.

If you’re pregnant, it is super important to stay hydrated because you need water to cope with the demands of your changing body. And if you’re nursing, staying hydrated keeps your milk supply up!

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Meal Plan What To Do If You’re Pregnant

If you’re currently pregnant, check with your doctor before taking any and all nutritional supplements.

What To Do If You’re Nursing

If you’re currently nursing, check with your doctor before taking any and all nutritional supplements. Make sure that you’re getting enough calories and enough water! This meal plan is going to give you the nutrients you and your baby need because I’ve added in an extra 500 calories to make sure you are getting the proper amount of fuel! Be sure to follow the “nursing mom” modifications throughout.

What To Do If You’re Done With Nursing

If you aren’t pregnant and you’re no longer nursing, I recommend IdealRaw products to get the best possible results from my 15 Day Fit Mommy Challenge.

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These meal plans are a balance of carbs, protein, and fats, with a good calorie base to start with.

MEAL PLANS

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Egg Scramble2 eggs1-1 1/2 c veggies 1 whole wheat tortilla (80-100 cals)6 oz any berry (1 cup)

NOTES: Spray pan with nonstick spray and sauté veggies until desired softness. Crack 2 eggs in pan and mix together until cooked all the way through. Combine eggs and veggies in tortilla and eat like a burrito.

Chia Pudding1 c unsweetened vanilla almond milk3 tbsp. chia seeds1 scoop IdealRaw Protein Side: 2 slices whole wheat toast Alternative: Chunky Monkey Oatmeal

NOTES: Mix contents in a sealed jar or container and store overnight. Tip: Shake the container after 20 mins of sitting in the fridge. See Recipes section for Chunky Monkey Oatmeal

Chunky Monkey Oatmeal 1/2 c old fashioned oats1 scoop Chocolate IdealRaw Protein 1/2 banana, sliced 1 1/2 tbsp. peanut butter Optional: sweetener, if desired

NOTES: Cook ½ c oats with 1 c water in the micro-wave for 1 ½ - 2 minutes, stirring halfway through. When the oats are cooked, stir in protein powder, banana and peanut butter. If you’d like to top the oatmeal with peanut butter instead of stir it in, that is yummy too! If you’d like it sweeter you can stir in any non-caloric sweetener you’d like.

Greek Yogurt Parfait 175g plain fat-free Greek yogurt1 tsp. honey2 tbsp. oatsstevia or SPLENDA®1 tbsp. sugar-free fat-free pudding- powder (opt)

NOTES: Stir Stevia/SPLENDA® and pudding powder into yogurt and top with honey and oats.

BREAKFAST

For each meal and snack, pick from the appropriate category below.

MEAL PLAN

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Protein Pancakes 1/4 c oats 1/4 c banana 1/2 c egg whites 1/2 tbsp. coconut oil 1 scoop IdealRaw Protein almond milk, opt 1/4 c berries

NOTES: Blend the first 5 ingredients together in a blender until well blended. Add almond milk 1 tbsp. at a time if the batter is too thick. Thicker battle yields fewer but thicker pancakes. Thinner batter yields more pancakes that aren’t as fluffy. Cook like pancakes on a griddle. Top with berries or blend the berries in a blender and use as your syrup. Or use 2-4 tbsp. sugar-free syrup.

Berry Smoothie 1 c spinach (or more if you want) 1/2 avocado (frozen or fresh) 8 oz unsweetened vanilla almond milk 1 scoop Vanilla IdealRaw Protein 1 c frozen strawberries and blue-berries 1 c ice

NOTES: Blend all the ingredients in the blender with ice and enjoy! You can also add water to this recipe to make it thinner.

MEAL PLANBREAKFASTFor each meal and snack, pick from the appropriate category below.

Egg Omelet 2-3 eggs 1-1 1/2 c veggies 1 whole wheat toast (80 cals)

NOTES: Spray pan with nonstick spray and sauté veggies until desired softness. Crack 2 eggs in pan and mix together until cooked all the way through. Combine eggs and veggies in tortilla and eat with your toast.

For each meal and snack, pick from the appropriate category below.

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Combo 1 1/2 c c low-fat cottage cheese16 almonds OR 1 tbsp peanut butter

NOTES: Stir peanut butter into the cottage cheese or top your cottage cheese with almonds.

Greek Yogurt Parfait 175 g plain fat free Greek yogurt1 tsp. honey2 tbsp. oatsStevia or SPLENDA®1 tbsp. sugar-free fat-free pudding- powder (opt)

NOTES: Stir Stevia/SPLENDA® and pudding powder into yogurt and top with honey and oats.

Combo 2

1 Dannon Light & Fit® Greek Yogurt 6 oz berries 10 almonds

NOTES: Mix it all together or eat individually.

Meal Replacement Shake 1 scoop IdealRaw Protein 4 oz any berry 1 c unsweetened almond milk 100g plain fat-free Greek yogurt 2 tbsp. oats

Combo 3 3 cheddar rice cakes 1/2 c cottage cheese

NOTES: Eat cottage cheese on top of rice cakes

Combo 4 1 apple 1 string cheese

NOTES: Enjoy together

MEAL PLANMEAL 2

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Taco Salad4 oz ground turkey (93/7)¾ c brown rice, cooked¼ c black beans⅓ c salsa1 c leafy greens

NOTES: Combine the first three ingredients together. Top your salad with the meat mixture and top with salsa!

Simple Salmon Veggie Dish5 oz salmon1 c cauliflower rice1 c veggies½ c brown rice

NOTES: See Recipes section for Cauliflower Rice and Salmon.

Pulled Pork Salad 4 oz pulled pork 1-2 c leafy greens 3/4 c brown rice Any salad veggies of your choice(tomatoes, shredded carrots, etc)

NOTES: See Recipes section for Pulled Pork

MEAL PLANLUNCH

Tuna Boats1 can white tuna in water1/4 c Greek plain yogurt 2 tsp. dijon mustard 1/2 c apple chopped 14g walnuts sea salt to taste 2-3 large green leafs side of carrots/snap peas/pickles NOTES: Mix all the top ingredients together and wrap in lettuce. Eat carrots or snap peas on the side. See Recipes section.

Chicken Avocado Salad

4 oz chicken, cooked 1-2 c spinach 1/4 c avocado handful cherry tomatoes 2 tbsp. crushed nuts 1/3 c brown rice NOTES: Toss all ingredients together into a big salad.

Sliced Turkey Rice Cake Sliders4 oz of sliced turkey 2 tomato basil or white cheddar rice cakes2 tbsp. of hummus (red pepper)Banana peppers2 slices of tomato

NOTES: Spread the hummus on the rice cake and divide the slices of turkey on eachrice cake, and then top with tomatoes and make 2 open face sandwiches.

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• 2 rice cakes and 2 tbsp. peanut butter • 2 tbsp. hummus and a handful of carrots, cucumbers, and celery with 3 slices of turkey • 1 hard boiled egg and a cheese stick • 4 oz Greek yogurt with a handful of berries and 1/4 c of granola • 1 serving of rice crackers with 1/2 c cottage cheese • 6 strawberries dipped in 2 tbsp. al-mond butter • 1 apple and 2 tbsp. almond butter • 1 IdealRaw homemade protein bar (see directions in the Recipe section) • 10 almonds and ½ oz of dark choco-late chips with ¾ oz jerky

MEAL PLANMEAL 4For meal 4 each day, choose one of the following snacks in the list

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MEAL PLANDINNER

Turkey Burger1 Turkey Burger*4 oz sweet potato2 tomato slices

NOTES: See Recipes section for Sweet potato bun instructions. *Approx 200 caloriesFamily Style: Add whole wheat buns Optional: Turn extra sweet potato into fries.

Chicken Delight5 oz chicken breast, cooked½ tbsp. ghee or avocado oil (cook-ing for chicken and veggies)2 c roasted veggies4 oz berriesFamily Style: Add brown rice or whole wheat noodles. Avocado Chicken4 oz chicken breast, cooked1 serving avocado salsa½ c. green beans/carrotsFamily Style: Add a whole wheat tor-tilla and turn it into a Chicken Burrito.

NOTES: See Recipes section for Avocado Salsa.

Skinny Girl Spaghetti 4 oz 99% fat-free ground turkey 1 medium zucchini (zoodles)½-1 c marina sauce

Side Salad2 tbsp. Newmans Own® Lite Vinaigrette dressing 2 c dark leafy greens1 c strawberries Family Style: add whole wheat spaghetti noodles

NOTES: See Recipes section

Herb Crusted Salmon 4 oz salmon1/2 tbsp. coconut flour1/2 -1 tbsp. parsley1/2 tbsp . dijon mustard 1-2 c zoodles or 1 c cauliflower rice NOTES: Place salmon on pan with parchment pa-per. Rub dijon mustard on top of each fillet.In a bowl, mix the coconut flour, parsley, and salt and pepper.Use a spoon to sprinkle mixture on top of salmon and then pat down with your hand.Place in the 450 oven for 12-15 mins or until salmon is cooked.

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Grilled Chicken Stir Fry4 oz of grilled chicken with Teriyaki sauce ½ c basmati rice 1 c of Stir Fry Veggies

NOTES: Grill the chicken first, stir fry veggies in a tsp. of coconut oil for about 5 min until bright and tender, then add a dash of teriyaki sauce to taste and top on a bed of 1/2 c of basmati rice

Caprese Chicken 4 oz grilled chicken 2 slices of tomato 1 oz fresh mozzarella cheese balsamic glaze fresh basil ½ c of basmati rice or cus cus ½ c of grilled asparagus baked with salt pepper and olive oil

NOTES: Grill the chicken and top with mozzarella and tomato and broil for a fewminutes till cheese is soft and top with fresh basil and drizzle balsamicglaze on top and add a side of grilled asparagus with cus cus or rice onthe side.

Post workout:(Have this meal after your workout) 1 scoop IdealRaw Organic Protein1 c unsweetened almond milk150 calories from any carb with less than 6g fat* NOTES: See Post Workout Carb List for ideas! Have your shake on the side or get creative and put the shake and carb together! *Approx 200 calories.

MEAL PLANDINNER

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MEAL PLANINDULGENCE MEAL – ON THE 7TH DAY

NOTES: Remember to keep this meal under 500 cal. If there is something you have been craving all week now is the time to have it! Enjoy this meal you deserve it!

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MEAL PLANADDITIONAL SNACKS

Pregnant moms: Choose one A list snack below and add it to the meal plan each day. Nursing moms: Choose one A list snack AND one B list snack and add it to the meal plan each day.

A List: Shake1/2 banana 1 scoop IdealRaw Organic Protein 1 tbsp. peanut butter 1 c unsweetened almond milk Yogurt Bliss 1 c plain fat-free Greek yogurt 8 almonds 1 tbsp. chocolate chips 6 oz berries B List: Crackers & Cheese100 cals whole wheat crackers 2 low-fat Laughing Cow® cheese wedges Yogurt & Cheese 1 Chobani® Greek yogurt 1 string cheese

For pregnant and nursing moms.

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Post workout carb idea list The post workout meal is a great time to include a treat if you’re craving it! Your body uses the carbs from this post workout meal very quickly so for this meal only it doesn’t matter if you choose a complex carb or a simple carb. Your body will use it right away to replenish glycogen stores and begin the rebuilding process either way. Use 150 calories worth of any low fat carb. Keep the fats in the carb you choose to 6g or less. Some ideas are:

-Skinny Cow® Ice Cream Sandwiches

-Low-fat candy such as gummy bears or licorice -Pretzels

-Fruit

-Oatmeal

-Toast and honey

-Low fat crackers

-Toaster waffles

-Brown or white rice

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Substitution Lists Gluten-Free Subs

(When plan calls for….. sub in….)

100 cals whole wheat crackers -> 3 plain rice cakes OR 1 small apple

¾ c brown rice - 7 oz any potato

⅓ c brown rice - 3 oz any potato

½ c brown rice - 5 oz any potato

Whole wheat tortilla - 80 cals corn tortilla

80 cals whole wheat bread - 80 cals gluten free bread

Lactose free subs

Here are some options if you are lactose intolerant.

1 Dannon® Light & Fit - ¾ oz beef jerky OR 65g

deli turkey breast

½ c low-fat cottage cheese - 1 oz beef jerky OR 85g turkey breast

2 Laughing Cow® swiss cheese wedges - ¾ c.

egg whites OR 85g chicken breast

1 string cheese - ¾ oz beef jerky OR 65g deli turkey breast

1 c plain Greek yogurt - 1 oz beef jerky OR 85g turkey breast

1 Chobani® Greek yogurt - ½ banana AND 65g turkey breast

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Commonly asked for subs

4 oz sweet potatoes - 100 cals whole wheat sandwich thins OR ½ c brown rice

Salmon - top sirloin or lean ground beef in the same amount

Chia seed pudding - Chunky Monkey Oatmeal

Any nut/nut butter - sunflower seed butter in same amount as butter

¼ Avocado - 12g any nut/nut butter/seed or 20g cheddar cheese

Pork - Chicken, turkey or any white fish in the same amount

1 c. plain Greek yogurt - 1 oz beef jerky OR 85g turkey breast

Spaghetti squash - Zoodles or any steamed veg-gie

Coconut oil - any oil in the same amount. Ideal-Raw Coconut Oil is a great option.

Turkey burger (200 cals) - 5 oz 93/7 ground turkey OR 4 oz lean ground beef

1 whole egg - 65g turkey breast OR 2 slices Turkey bacon

¾ c brown rice - 7 oz any potato OR 1 c whole wheat pasta

⅓ c brown rice - 3 oz any potato OR ½ c whole wheat pasta

½ c brown rice - 5 oz any potato OR ¾ c whole wheat pasta

If you don’t like the IdealRaw homemade protein bar or want to change it up, you can sub in the trail mix recipe instead!

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Alternates for protein powder for pregnant and nursing moms

If you are pregnant or nursing and choose not to use IdealRaw protein powder you can sub in anything below for 1 scoop of protein powder:

65g chicken breast/turkey breast/pork/white fish⅔ c egg whites⅔ c plain Greek yogurt½ c cottage cheese

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Recipes

Avocado Salsa:¼ avocado chopped & slightly mashed1 oz roma tomato chopped small1 tsp. jalapeno finely diced 1 tsp. green onions choppedlime juice to tasteDash of garlic salt and onion salt

Mash avocado and add tomato, jalapeno, green onions, lime juice and seasonings. Mix well and add to the top of your chicken.

Cauliflower Rice1 head cauliflowerdash of sea saltdash of any other spices to add flavor

Cut out stem of cauliflower. Wash head and pat dry. Chop in smaller chunks and place in a food processor or blender. Pulse until rice like. You might need to do smaller batches at a time. Pour into heated pan with 1 tsp. coconut oil and cook on medium-high for about 10-15 mins. Add any spices.

Chunky Monkey Oatmeal½ c old fashioned oats1 scoop Chocolate IdealRaw Protein½ banana, sliced1 ½ tbsp. peanut butterOptional: sweetener, if desired

Cook ½ c. oats with 1 c water in the microwave for 1 ½ - 2 minutes, stirring halfway through. When the oats are cooked, stir in protein powder, banana and peanut butter. If you’d like to top the oatmeal with peanut butter instead of stir it in, that is yummy too! If you’d like it sweeter you can stir in any non caloric sweetener you’d like.

Herb Crusted Salmon4 oz salmon½ tbsp. coconut flour½-1 tbsp. parsley (fresh or dried)½ tbsp. djorn mustardsalt and pepper to taste

Place salmon on pan with parchment paper. Rub dijorn mustard on top of each fillet. In a bowl, mix the coconut flour, parsley, and salt and pepper.Use a spoon to sprinkle mixture on top of salmon and then pat down with your handPlace in the oven at 450 degrees for 12-15 mins or until salmon is cooked.

Homemade IdealRaw protein bar1 c steel cut oats*2 Scoops IdealRaw Vanilla Protein½ c almond butter2 tbsp. coconut oil2-3 tbsp. almond milk1 tsp. vanilla extractPink Himalayan salt to taste2 tbsp. honey

Blend oats in a food processor or blender until powder like. Add IdealRaw Vanilla Protein. In a separate bowl add almond butter and coconut oil. Heat in microwave for 20-40 seconds until coconut oil is melted. Add in honey, vanilla and Himalayan salt (to taste). Only add in almond milk if batter feels too dry. Press in a 9x9 pan lined with parchment paper.Freeze for 10-15 minutes.Cut into 12 bars.

*Can also use old fashioned oats

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Pulled Pork Salad4 oz shredded pork 1-2 leafy greensany salad veggies of your choice. (Tomatoes, shredded carrots,)

2 lbs pork roast1 tbsp. salt½ c chicken broth

Place ingredients in crock pot and cook 6-8 hrs on low. Shred and eat! Cook this up for your family or save in 4 oz portions for meal prep.

Simple Salmon5 oz salmon, thaweddill or other spices

Easy clean up option: Place thawed salmon on a square of foil paper that can wrap salmon. Add dill weed or other spices to season. Seal foil and cook in oven at 425 for 15-25 mins.

Normal option:Place thawed salmon in a cooking pan with a little nonstick spray. Add spices and cook at 425 for 15-25 mins.

Skinny Girl Spaghetti Squash4 oz 99% fat free ground turkey 1 medium zucchini (zoodles)½-1 c marina sauceside salad2 tbsp. Newmans Own® Lite Vinaigrette Dressing

Cut spaghetti squash in half. Roast in oven at 425 for an hour with both halves cut side down on pan with parchment paper. I like to rub extra virgin olive oil or avocado oil on the top and sea salt (about 1 tbsp.).Let it cool and when it’s done roasting, scrape out inside with a fork.Oven is my favorite way to make side salad but you can microwave too. Top ground turkey and marina sauce on top of squash.

Trail Mix

¾ oz beef jerky10 almonds½ oz dark chocolate chips

Turkey Burger

1 Kirkland Turkey Burger 4 oz sliced sweet potato ( ¼ in)2 slices tomato

Slice sweet potato in ¼ in slices, brush with avocado oil, salt and pepper, and bake in oven at 375 for 25-30 mins flipping half way through.

To assemble burgers, half turkey patty and place on top of 1 sweet potato, spread mashed avocado and sliced tomato.

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ZoodlesTo make zoodles I use a machine. If you don’t have veggetti, or zoodle maker you can use a potato peeler. Turn 1 medium zucchini or yellow squash into zoodles and cook on stove top with some extra virgin olive oil/ avocado oil on medium-high heat for about 5-10 mins. Season with any spices. I like to keep it simple with salt and pepper.

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I’ve got you covered for daily workouts. I even put in specific exercises and modifications for pregnant mamas!

WORKOUTS

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Quick Note For My Pregnant and New Moms Diastasis Recti and Pelvic Floor Health

If you just had a baby, chances are your abs are

separated. The degree of separation varies from

person to person, but it’s important to know a few

things before you start working out again. Your

body goes through so many changes when you

are pregnant.

Some of those changes include ab muscle

separation, wider hips, looser ligaments supporting

your joints, loose pelvic floor muscles and loss of

balance and coordination. Because of all these

changes you can easily injure yourself if you are

not educated on the proper exercises after you

deliver.

Take the time to let your body fully heal after

having a baby and don’t rush anything. Always

get cleared by your doctor before starting to

work out.

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Working Out After Delivery

Once you have been cleared by your doctor and

resume working out, you need to start very slow.

Start with light weights and let your body get

used to it before you add heavier weights. You

can do damage to your pelvic floor muscles if

you start lifting too heavy too soon.

Be careful with the core workouts such as planks,

mountain climbers, and sit ups. Start by doing

kegels everyday after you have your baby to

strengthen your core and your pelvic floor

muscles to prevent injury. Modify if you ever

feel your stomach “cone” out in the middle. This

is proof of your ab separation and you can make

it worse if you “push through it”. If this happens

simply modify the movement.

Pay close attention to your lower back. Your

ligaments are a lot more loose because of the

added progesterone in your body, so if you

feel your back hurting, modify the movement

or go lighter.

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Diastasis Recti Workouts

Lastly, I want you to perform the Diastasis Rec-

ti Workouts every day to bring that gap closer

together. A recent study shows that a third of

moms experience Diastasis Recti, and each case

varies in severity.

To do these exercises, I recommend referring

to the video I made where I discuss Diastasis

Recti and go through these exercises with you

and show you the form!

It doesn’t matter what time of the day you do

these Diastasis Recti exercises. The most import-

ant thing is that you do them.

Here are the exercises you’ll find in the video:

Small crunches

Crunch up and alternate legs out and in in a

crunch position

Hip Bridges, hold and squeeze for 30 seconds

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MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY

DAY 1 FULL BODY

DAY 2 SPRINTS

DAY 3 LOWER BODY

DAY 4 UPPER BODY

DAY 5 SPRINTS

DAY 6 FULL BODY

DAY 8 FULL BODY

DAY 9 CARDIO/ABS

DAY 10 LOWER BODY

DAY 11 UPPER BODY

DAY 12 SPRINTS

DAY 13 FULL BODY

Tip: Download a good tabata app to keep track of the intervals so you don’t have to be watching a clock the whole time.

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STRENGTH MOVEMENT CARDIO/CORE BLAST*PREGNANT MODIFICATION

FOR 12 MINS REPEAT THE FOLLOWING THREE TIMES THROUGH *Pregnant Mommas: You should not be doing planks, or any core for the last timester. *Pregnant Mommas: If push ups are too much pressure on your stom-ach, you can do inverted push ups.

CURTSY LUNGE/BICEP CURLHIGH KNEES SQUAT OVERHEAD PRESSJUMP ROPETRICEPS DIPS HIGH KNEES LEG CURL JUMP ROPE

FOR 12 MINS REPEAT THE FOLLOWING THREE TIMES THROUGH

HAND RELEASE PUSH UPS SKATERS BENT OVER DB ROWSPLANK TUCK DB DEADLIFT SKATERS BICEP CURL W/ SHOULDER PRESS PLANK TUCK

DAY 1 FULL BODY

40 sec 20 sec 40 sec20 sec40 sec20 sec40 sec20 sec

40 sec 20 sec 40 sec20 sec40 sec20 sec 40 sec 20 sec

CHALLENGE: How many burpees can you do in 2 min (*for pregnant moms do burpee alternative):

:

*High Knee March *No Jumping, Toe Taps *Triceps Dips On Chair*High Knee March *Glute Bridge On Ball *No Jumping, Toe Taps

*Downward Dog Push Ups

*Plank w/ Step In & Out

*Plank w/ Step In & Out

IMPORTANT: Start every workout with a WARM UP and end with a COOL DOWN

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DAY 2 SPRINTS

YOUR CARDIO OF CHOICE (bike, rower, stair climber, treadmill, outside jump rope, high knees, tuck jumps, stair jumps up and down, burpees, quick feet, or mountain climber) WARM UP

COOL DOWN

CHALLENGE: Drop and give me 100 reps! (100 combo reps of any 5 movements: Supermans, bicycle twist, Russian twist, leg raises, hip lifts):

Share on instagram #15dayfitmammas

30 SEC ON (fast pace)

Min :30 Min :30-2:00

2:00-2:30 2:30-4:00

4:00-4:30 4:30-6:00

6:00-6:30 6:30-8:00

8:00-8:30 8:30-10:00

10:00-10:30 10:30-12:00

90 SEC RECOVER (walk/jog)

For the 30 seconds, go all out! Give it your all! Then use the 90 seconds to recover. Do this six times!

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DAY 3 LOWER BODY LEAN

STRENGTH MOVEMENT CARDIO/CORE BLAST *PREGNANT MODIFICATION

FOR 12 MINS REPEAT THE FOLLOWING THREE TIMES THROUGH ATERNATING FORWARD LUNGEIN-OUT SPLIT JUMP DB STEP UPSTOE TAPSSUMO SQUATIN-OUT SPLIT JUMP LATERAL LUNGETOE TAPS


GLUTE BRIDGEBURPEEPULSE SQUATS RUSSIAN DB TWISTDEADLIFTBURPEEJUMP LUNGERUSSIAN DB TWIST

CHALLENGE: How long can you hold a wall sit:


*Same Motion, No Jumping *No Weight *Same Motion, No Jumping

*Glute Bridge With Stability Ball *Step In & Out *Elbow To Knee March

*Step In & Out*Regular Lunges *Elbow to Knee March




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DAY 4 UPPER BODY TRIM


FOR 9 MINS REPEAT THE FOLLOWING THREE TIMES THROUGH PUSH UP/ROW (LFT THEN RT) FOOTBALL RUN (QUICK FEET)ALTERNATING DB SNATCHSKIERS TRICEPS DIPS ON CHAIR FOOTBALL RUN (QUICK FEET) BICEPS CROSSOVER SKIERS


STABILITY BALL DB CHEST PRESSJUMPING JACKSALTERNATING HAMMER CURLS HEISMAN PUSH UPS TO PLANK JUMPING JACKSL-FRONT RAISES HEISMAN

CHALLENGE: 2 minute push ups:




*Just Row

*Step Out *Downward Dog Push Ups *Step Out


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DAY 5SPRINTS

YOUR CARDIO OF CHOICE (bike, rower, stair climber, treadmill, outside jump rope, high knees, tuck jumps, stair jumps up and down, burpees, quick feet, or mountain climber) WARM UP

COOL DOWN

CHALLENGE: Drop and give me 100 reps! (100 combo reps of any 5 movements: Supermans, bicycle twist, Russian twist, leg raises, hip lifts):



Min :30 Min :30-2:00

2:00-2:30 2:30-4:00

4:00-4:30 4:30-6:00

6:00-6:30 6:30-8:00

8:00-8:30 8:30-10:00

10:00-10:30 10:30-12:00



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DAY 6FULL BODY FAT BLAST


FOR 12 MINS REPEAT THE FOLLOWING THREE TIMES THROUGH SQUAT SHOULDER PRESS BUTT KICKERS INCH WORM PUSH UPSWEIGHTED JACKS LUNGE AND FRONT KICK BUTT KICKS BENT SHOULDER RAISE WEIGHTED JACKS


DB BENTOVER ROW/TRI KICKBACKTOE TAPS DEADLIFTMUMMY KICKS STATIONARY LUNGES TOE TAPSELEVATOR BICEP CURLS MUMMY KICKS

CHALLENGE: PHONE NUMBER PUSH UPS (take your phone number and do that many pushups.. ex 360-621-3546, 3 push ups, rest, 6 push ups, rest, skip 0 and go right into 6 pushups, etc):


*No Jumping *Inch Worm Push Ups on Knees *Step Out *No Jumping *No Jumping

*No Jumping *No Jumping




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DAY 7 REST and STRETCH

43


FOR 12 MINS REPEAT THE FOLLOWING THREE TIMES THROUGH DOWNWARD DOG PUSH UPSTOWEL MOUNTAIN CLIMBER AROUND THE WORLD LUNGES (One Leg) GRAPEVINE AROUND THE WORLD LUNGES (One Leg) TOWEL MOUNTAIN CLIMBERREACH RT/PUSH UP REACH LFTGRAPEVINE


LEG CURLS (KEEP YOUR HIPS UP)TOWEL ELBOW TO KNEE MT CLIMBERSQUAT SIDE LEG LIFT PLANK JACKSGLUTE BRIDGE ON BALLTOWEL ELBOW TO KNEE MT CLIMBERARNOLDSPLANK JACKS

DAY 8FULL BODY TOWEL WORKOUT

*High Knee March *High Knee March

*Crossover March *Outside Jack *Crossover March




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DAY 9CARDIO/ABS

CONTINUE ON NEXT PAGE

*Pegnant women DON’T do this ABS section, refer to pregnant core workouts at the bottom **POST PARTUM MODIFICATION

CARDIO20-45 MIN CARDIO CHOICE TREADMILL WALK OR RUN, OUTDOOR WALK OR RUN, ELLIPTICAL, STATIONARY BIKE, STAIR CLIMBER, SWIMMING , ROWER.

ABS

PART 1 WEIGHTED RUSSIAN TWISTSTRAIGHT LEG TOE TOUCH CRUNCHESHIP LIFTS BICYCLES (LFT +RT + 1 REP)

IN & OUTS (SEE VIDEO EXAMPLE)

PART 2 **Pregnant Moms SKIP Part 2. This is ONLY for Moms after 6 Weeks Post Partum**

PLANKAB BLASTER LYING AB TUCK OBLIQUE TAPS PLANK SHOULDER TAPS

50 40 30 20 10

60 sec 20 reps each side

20 reps 20 reps each side

60 sec

**Just Crunches

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PART 3 *Pregnant Moms Skip Part 3) MAX PLANK (compare to previous time) PART 3 (*For Pregnant Mommas (After 1st trimester) REPEAT 2-3 TIMES

CAT/COWHANDS AND KNEES ALTERNATING SUPERMAN HIP LIFTS

DAY 9CARDIO/ABS CONTINUED

101010

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DAY 10 LOWER BODY LEAN


FOR 12 MINS REPEAT THE FOLLOWING THREE TIMES THROUGH ALTERNATING LUNGE (DB)BOXER SQUAT PUNCHDB STEP UPS HIGH KNEESSUMO SQUATBOXER SQUAT PUNCHLATERAL LUNGEHIGH KNEES


WEIGHTED GLUTE BRIDGE QUICK FEETPULSE SQUAT FLUTTER/SCISSOR KICKS (ABS)ONE LEG DEADLIFTS QUICK FEETONE LEG DEADLIFTS (OTHER SIDE) FLUTTER/SCISSOR KICKS (ABS)

CHALLENGE: weighted wall sit (grab a child or dumbell) time:


*No Weight *No Jumping *No Jumping


*On Ball *No Weight *Side Leg Lift Lying Down *Side Leg Lift Lying Down



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DAY 11 UPPER BODY TRIM


FOR 12 MINS REPEAT THE FOLLOWING THREE TIMES THROUGH PUSH UP/ROW X JUMPS (hands touch floor in sumo squat jump up, hands make a “Y” shape.)

ALTERNATING DB SNATCHPLANK SHOULDER TAPSHAMMER CURLS + SHOULDER PRESSX JUMPSTRICEP DIPS ON CHAIR PLANK SHOULDER TAPS


STABILITY BALL DB PRESSBURPEESSQUAT OVERHEAD/TRI EXTALT JACK JUMPSPUSH UP TO SIDE PLANK BURPEESSHOULDER WHEEL TURNALT JACK JUMPS

40 sec 20 sec 40 sec20 sec40 sec20 sec 40 sec20 sec

CHALLENGE: Grab a deck of cards. Flip through the pile and do as many BURPEES as the card number says. Alternate with a partner or just skip every other card for yourself. Keep track of your pile and record how many total reps you did in the deck:


*No Jump *Overhead Press *No Jump *Overhead Press

*Step In & Out *Step Out *Cat Cow *Step In & Out *Step Out

40 sec 20 sec

40 sec20 sec40 sec20 sec 40 sec20 sec


48

DAY 12 SPRINTSYOUR CARDIO OF CHOICE (bike, rower, stair climber, treadmill, outside jump rope, high knees, tuck jumps, stair jumps up and down, burpees, quick feet, or mountain climber) * Pregnant Moms: You should not be sprinting during the 2nd and 3rd trimester. You don’t want to get your heart rate up past 80% of your VO2 Max. Try fast walking instead of sprints! WARM UP

COOL DOWN

CHALLENGE: 12 times running up your stairs, go! Alternative for no stairs: grab a chair and do 4 minutes of step-ups.



Min :30 Min :30-1:30

1:30-2:00 2:00-3:00

3:00-3:30 3:30-4:30

4:30-5:00 5:00-6:00

6:00-6:30 6:30-7:30

7:30-8:00 8:00-12:00



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DAY 13 FULL BODY


FOR 12 MINS REPEAT THE FOLLOWING THREE TIMES THROUGH GLUTE BRIDGESKATERSINCH WORM PUSH UPSFRONT KICKS DB SQUATSKATERS AROUND THE WORLD FRONT KICKS


DB ROWJUMPING JACKSDEADLIFT/BICEP CURL/SHOULDER PRESSSQUAT JUMPSOVERHEAD TRICEP EXT JUMPING JACKSLUNGESSQUAT JUMPS



CHALLENGE: LEGS FOR DAYS: 25 donkey kicks right, 25 donkey kicks left, 25 squat jumps, 25 mountain climbers:


*Inch Worm Push Ups on Knees

*Step Out *No Jump *Step Out *No Jump


50

DAY 14 REST and STRETCH

51

DAY 15 FULL BODY


FOR 12 MINS REPEAT THE FOLLOWING THREE TIMES THROUGH CURTSY LUNGE/BICEP CURLSUPERMAN FLUTTER KICKSSQUAT DB SWINGJUMPING LUNGESTRICEP DIPS ON CHAIR SUPERMAN FLUTTER KICKSLEG CURL ON BALLJUMPING LUNGES


HAND RELEASE PUSH UPS +PLANK JACKDB RUSSIAN TWIST DB ROWS ON ALL FOURSX JUMPSCURTSY LUNGE/OBLIQUE/ CRUNCH DB RUSSIAN TWISTLATERAL/FRONT SHOULDER COMBOX JUMPS



CHALLENGE: Do as many sit-ups as you can for 2 minutes.


*SIDE LEG LIFT *REGULAR LUNGES *SIDE LEG LIFT *NORMAL LUNGES

*Downward dog push up *Opposite Knee to Elbow March *No Jump *Opposite Knee to Elbow March *No Jump


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FAQS

Can I do the 15 day challenge if I’m nursing? This program is safe for postpartum moms and many of them are breast-feeding, but just to be extra safe, double check with your doctor to get the OKAY and to see if any exercises should be off limits for now.

When can I start working out after giving birth? This is definitely a question you’ll want to ask your doctor or midwife. Typ-ically, a woman can resume exercise 2-4 weeks after a vaginal delivery and 6-8 weeks after a c-section. Just remember, every mama is different, so make sure to get the okay from your doctor and don’t rush anything!

I have Diastisis Recti what can I do?

Certain exercises can make it worse, so visit a physical therapist or your doctor to see what they can do to help you and determine the severity of your ab separation. I recommend before starting any exercises during or after pregnancy, be sure to ask your doctor what’s OK for you to do and what’s off-limits for now. You could try some of my workouts but I would avoid any planking or twisting movements along with anything that caus-es strain or discomfort.

Can I take the IdealRaw Products if I’m breastfeeding?

Due to the ingredients being plant based, organic, dairy free, and soy free, I feel very comfortable recommending it to my nursing and pregnant Mommas, but you should always check with your doctor before taking any type of supplement.

15 day fit mommy challenge · 2017-12-22 · 3 welcome to my 15 day fit mommy challenge. i’m so...

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